Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Home - front squat, pull up, d/u Workout
Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of jump rope,
Work Capacity: AMRAP in 20 minutes:
10x front squat (155#/115#)
10x strict pull ups
50x double unders
rounds: 3, 4 pull upsStamina: Chipper, not timed: 40x push press @ 85#-105#/45#-65#, 20x muscle ups, 800m front rack sandbag walking lunge (60#/40#).
Sandbag pushpress:
Sandbag front rack lunge: x 30 -
4.22.13 Bear Crawl/Step ups/Push Press Workout
10 Rounds for Time
100ft. bear crawl
6 step-ups w/ barbell (front rack)
10 push pressRx: 55lbs
I did: 45lbs -
4.18.13 In Honor of Tom's 27th Birthday Workout
2 Round for Time:
27 jumping squats
27 ab mats
27 KB swings
27 burpees
27 wall balls
27 push pressRx: 14lb Medball, 35lb KB, 35lb barbell
I did: 8lb Medball, 35lb KB, 35lb barbell -
Chainsaw Workout
FRONT SQUAT 5X5+ AT 60% 125lbs
21-18-15-12-9-6-3
Front Squat 95/65
double under
deadlift 185/125
Box jump 24/20
*Begin each round with gate sprint, 35 minute time cap -
Chainsaw Workout
FRONT SQUAT 5X5+ AT 60% 120lbs
21-18-15-12-9-6-3
Front Squat 95/65
Single jumps
deadlift 155
Box jump 24/20
*Begin each round with gate sprint, 30 minute time capFinished Reps: 21-18-15-12
Unfinished Reps: 9-6-3 -
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10 - 8 - 6 - 4 - 2 - Not timed Workout
Power Cleans @ 135
Push Press @ same bar
Strict t2b
KB pullovers @ 24kg -
4.23.13 WOD Workout
Group warm up
Then,
5 rounds
Run 200m
10 Power snatch 135/95: MOD 60. I broke them up in sets of 5/5.
15 Box jumps 24/20
-
Weightlifting Workout
A: Clean pull max. Then 4x4 @75% of clean pull max
B: Triple power snatch
C: Double power clean and jerk -